Physiotherapy for lower back pain – Ten best exercises for pain relief
Physiotherapy in Singapore has seen exponential growth over the years as a result of its success in treating a variety of ailments and injuries, including back pain. It is generally favoured by both patients and physiotherapists alike due to its emphasis on enhancing general health and wellness and not merely treating the presenting illness or injury. It has also gained popularity among many individuals as a viable alternative to more invasive therapies like surgery and the increased focus on preventative healthcare.
Additionally, most health insurance plans often cover physiotherapy, making it more accessible to a wider range of individuals. As a result, there is a rising need for physiotherapy services in Singapore. But you might wonder what physiotherapy is and how it can help you with conditions such as lower back pain. This article will discuss everything you need to know about physiotherapy and back pain and guide you to the best physiotherapists in Singapore.
Physiotherapy: What is it?
Physiotherapy, also known as physical therapy, is a branch of medicine that uses exercise, manual therapy, and other modalities to promote movement, function, and quality of life for people with injuries, disabilities, or chronic medical conditions. Physiotherapists in Singapore treat patients of various ages and work with them according to their individual needs.
Can physiotherapy help with your back pain?
Yes absolutely! Physiotherapy is one of the most well-known holistic back pain treatments in Singapore. Exercise, manual treatment, and patient education are just a few of the methods physiotherapists employ to ease pain, enhance function, and prevent future recurrences. The specific treatment approach depends on the underlying cause of the back pain, and a physiotherapist can tailor a program to suit an individual’s needs — this is one of the key benefits of physiotherapy in Singapore — customisation of the management plan.
Top ten physiotherapeutic exercises for lower back pain
It’s important to consult a reliable physiotherapist in Singapore before commencing any treatment for back pain. But before you rush and key in the words ‘physiotherapy near me’, let’s look at some exercises that may help you with your lower back ache.
Toe touches: Start by standing with your feet hip-width apart and slowly bend forward from your hips. Keep your knees slightly bent and your back straight. Reach towards your toes, but only go as far as you can without feeling any pain or discomfort. Hold the stretch for 10-30 seconds and then slowly return to the starting position.
Any exercise has the potential to cause injury; therefore, you must be careful when you are attempting these. Always ensure that the proper technique and steps are being followed; if in doubt, do not hesitate to reach out to the best Bukit Timah physio in the country — River Physio.
Cat and cow stretch: Start on your hands and knees, with your wrists under your shoulders and your knees under your hips. Round your back towards the ceiling, then arch your back towards the floor. Repeat for 10 reps.
Hip bridges: Lie on your back with your knees bent and feet flat on the floor. Raise your hips off the floor, hold for 5 seconds, and lower back down. This is the ideal exercise to strengthen your back muscles.
Cobra stretch: Lie face down on a yoga mat or a comfortable surface with your hands under your shoulders and elbows close to your body. Press your hands into the ground and lift your chest off the mat while keeping your elbows close to your sides. Keep your shoulders relaxed and your gaze forward. Hold the pose for 15-30 seconds, and then release it back down to the mat. Repeat for 2-3 reps.
Prone leg lifts: Lie face down with your arms at your sides and your legs straight. Tighten your glutes and lift one leg off the ground, keeping your knee straight. Hold the lift for a few seconds, and then slowly lower your leg back down. Repeat the lift with the other leg. Do 10-15 reps on each leg, and gradually increase the number of repetitions as you become stronger.
Hamstring stretch: Lie on your back with one leg straight and the other bent. Loop a towel around the foot of the straight leg and gently pull towards you until you feel a stretch in the back of your leg. Hold for 30 seconds and switch sides.
Side twists: Sit on the mat with your legs crossed and your spine straight. Inhale deeply and lift your arms up to shoulder height, with your palms facing down. Exhale and twist your torso to the right, placing your left hand on your right knee and your right hand behind your back. Hold the twist for a few deep breaths, feeling the stretch in your spine and back muscles. Inhale and return to the centre, and then exhale and repeat the twist to the left side. Do 2-3 repetitions on each side.
Bird-dog stretch: Start on your hands and knees, with your hands under your shoulders and your knees under your hips. Extend your right arm out in front of you and your left leg straight out behind you, keeping your back straight. Hold the stretch for a few seconds, feel the engagement of your core muscles and the stretch in your back. Lower your arm and leg back down, and then repeat the stretch on the other side, extending your left arm and right leg. Do 10-15 reps on each side.
Child’s pose: Kneel on the mat and sit on your heels. Now bend forward with your arms extended before you. Rest your head on the floor and hold the pose for 30 seconds or longer.
Hip stretch: Start in a lunge position, with your right foot forward and your left foot back with the right knee bent. Hold your left foot and gently pull it upward. Repeat on the other side. Hold this stretch for 10-30 seconds and release.
Do you need more help and guidance with these exercises? Say no more. Get in touch with the leading physiotherapists in Singapore at River Physio today. Their committed and experienced team will ensure you get the best care to live a healthy and pain-free life. At their clinic, you will be treated like family. Why wait? Contact them today!